Last poddy of the year. We wrap 2025 by talking shop: when machines beat free weights, how much variation you actually need, why exercise order matters less than people think, and the most misperformed lifts we keep fixing on check-ins.

We cover:

✅ Machines vs free weights — glute drive, hacks, pendulums, belt squats and Smith pressing vs barbells, and why the barbell RDL is still non-negotiable.

✅ Stimulus-to-fatigue reality — why machines and cables often let you load more, go closer to failure and use intensifiers safely compared to dumbbells.

✅ When a dumbbell still wins — skull crushers, certain rows and the barbell RDL as staple free-weight choices even in a machine-heavy program.

✅ Training mistakes experienced lifters make — ego about load, chasing numbers over execution and being more stubborn than beginners who are easier to “build from scratch.”

✅ Exercise variation done wrong — why constantly changing movements stalls progress, and a realistic number of variations per pattern (e.g. 1–2 vertical pulls, 1–2 hinge variations).

✅ How long to run a program — why 8–12 weeks beats changing every 4–5, and using variation inside the block (rep ranges, order) instead of rewriting everything.

✅ Exercise order in the real world — what to do when key machines are taken, how to reshuffle without wrecking the session, and when to auto-regulate your loads.

✅ Most misperformed lifts — lat pulldowns, lateral raises, deadlifts and rows, plus simple cues (elbow path, adduction, shrug/“unshrug”, elbow high–wrist low) that instantly improve them.

✅ Strong but can’t feel the muscle — using slower eccentrics, pauses, isotonics (e.g. 3–3–3 sets), and better tempo to shift tension from joints to the target muscle.

✅ End-of-year wrap — why this has been the strongest year yet for the pod, fewer horror-story protocols in the industry, Powerhouse Bayswater meetup, and one last Bali retreat spot for 1 March.

🎧 Training talk, form fixes and a big thank you for an epic 2025 with the Prep Coach Podcast.

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Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

MG is back on deck and the boys dive straight into a big training Q&A: when to actually change exercises, how to get more out of your lats, where cluster sets belong, what “normal” strength loss in prep looks like, and the simplest way to know if you’re ready for a mini cut in the off-season.

We cover:
✅ Quick life catch-up — Talia stories, toddler chaos and why it really does “go so fast” as the kids head towards school.
✅ When to swap exercises — exhausting progression tools first by changing sequence, volume and rep ranges before ditching a movement that’s been working.
✅ Life variables before program changes — sleep, stress, rest times and execution as the real culprits when progress stalls for a couple of weeks.
✅ Rest periods that actually work — using heart rate and breathing as guides, longer breaks on big compounds, and not forcing strict clock-based rest if performance suffers.
✅ Lengthened vs shortened partials — where each shines, why context and exercise choice matter, and how over-stretching can reduce true fibre recruitment.
✅ Lat training for weak lats — more horizontal pulling, focusing on elbow flight path, scap retraction, “bend the bar” and “squeeze the lemon in your armpit” style cues.
✅ Smart cluster sets — using them as an intensifier on machines/cables and isolation work, not on deadlifts/squats, and slotting them later in the session.
✅ Chest with long arms — mobility first, dead hangs, cable fly “potentiation”, and keeping shoulder blades pinned to bias pecs over front delts.
✅ Strength loss in prep — when it’s expected (later, at larger % bodyweight drops) vs early red flags, and how to tweak deadlifts, squats and hip thrusts to manage fatigue.
✅ Long femurs & lever issues — why some hack squats are garbage, how pendulums and belt squats improve stimulus-to-fatigue, and common hip thrust machine setup errors.
✅ Mini cuts/fluff cuts — visual and scale markers to pull back, why 3–5 week aggressive cuts beat drawn-out phases, and why needing more than two per year means you’re probably just getting too fluffy.
✅ Instagram vs stage — filters, lighting, pumps and why the only look that matters is how you appear under the lights on show day.
✅ Community updates — last episode before the Christmas break, 21 Dec meetup at Powerhouse Bayswater, and one Bali retreat spot opening up for 1 March.

🎧 Deep dive on exercise selection, intensity tools, off-season fat gain and staying honest with your progress.

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Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

This week we celebrate the Prep Coach Podcast being voted in the top three bodybuilding podcasts internationally, catch up with MG on his first proper family holiday since Talia was born, and share the news of baby girl number two. Then we get straight into back training, cluster sets, partial reps, and how to tell if you’re genuinely under-recovered or just sore and soft.

We cover:
✅ Our top-3 international podcast ranking — massive gratitude to everyone who listens, shares and supports the show.
✅ The intention behind the pod — honest education, real conversations and giving natural bodybuilding athletes and coaches a place to learn and level up together.
✅ MG’s baby news — he and Maeve are expecting their second daughter on 4 May.
✅ Lengthened vs shortened partial reps — lat pulldown and leg extension in the lengthened position vs hip thrust pulses and one-and-a-quarter reps at the top.
✅ DOMS vs under-recovered — using your very first working set as the honest audit on whether you’re good to go or truly cooked.
✅ Why DOMS ≠ damaged muscle fibres — understanding that soreness is largely fluid and inflammation, driven by disrupted homeostasis, muscle spindles and nociceptors.
✅ Training with soreness safely — matching your warm-up range of motion to previous sessions and using movement to free up tight, “swollen” tissue.
✅ When to change the plan — examples like skipping big hip hinges (RDLs/stiff-legs) when hamstrings are too tight, and opting for ham curls, hypers or reduced-ROM work instead.
✅ Building better judgement over time — learning when to push through discomfort and when you’re just digging a deeper recovery hole.

🎧 Real talk on our top-3 podcast ranking, MG’s growing family and training smart around DOMS and intensity techniques.

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Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

This week we go full training-nerd. After energy drinks, fairy gardens and a 4:30am hamstring cramp, we dive into what actually matters: underrated movements, true intensity, smarter tempo work, and when machines beat barbells for muscle and joint health.

We cover:
✅ Overrated vs underrated lifts — why rope pull-throughs fall short, and why incline skull crushers, wall sits, elbow isometrics and GHR/back-extension holds deserve more attention.
✅ Isometrics for tendon health — simple elbow, knee and erector holds that reduce flare-ups and keep you lifting pain-free.
✅ Hip thrust context — reduced-ROM thrusts for back-injury return and why a 10-sec clip never tells the full story.
✅ Machines vs barbells — beginners start with box squats, bodyweight and goblets before loading a bar; machines like chest press, hack, belt and V-squats often outperform barbells for progression and safety.
✅ Stimulus-to-fatigue — heavy barbell squats can drain a session, while hacks/pendulums let you push harder with less systemic fatigue.
✅ Balancing dominant bodyparts — shifting volume and tweaking execution to grow weak glutes or delts without overshooting dominant quads or shoulders.
✅ First-timers vs advanced — the true difference is intensity; filming sets and checking rep speed exposes who’s actually near failure.
✅ Rep range issues — narrow 8–12 ranges make people stop early; bigger brackets and AMRAP sets show how many reps get left behind.
✅ Tempo, cadence & isotonics — how 4-0-2-1 tempo boosts tension, protects tendons and creates big stimulus without heavy loads.
✅ Real-world isotonics — primer sets, partial ROM for irritated knees, and why mixing slow + fast reps can become junk fatigue.
✅ Smart cheat/force reps — when slight momentum helps on curls/laterals and why controlled eccentrics still matter.

🎧 Real talk on intensity, exercise selection and getting more out of the basics.

LISTEN 🎧

Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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PREP COACH PODCAST - https://www.instagram.com/prepcoachpodcast/

Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

This week’s episode breaks down everything athletes get wrong after show day — and how to fix it. The first eight weeks post-comp are the make-or-break window that determine whether you rebound with control or lose progress fast. We dive deep into recovery structure, calorie increases, mindset shifts, and smarter training strategies to rebuild strength, performance, and health after the stage.

We cover:

✅ The first 14 days post-show — the most important phase of the entire reverse; nail these weeks and the rest falls into place.

✅ Early weight regain — aim for ~3–5% of bodyweight within the first 10–14 days; expect glycogen, food volume, and water, not just fat.

✅ Calorie increases — why most athletes need a bigger bump than they think, and examples of how to set initial targets.

✅ Mindset reset — stop chasing the stage look; focus on performance, sleep, energy, and recovery.

✅ Training structure — take 2–3 days off weights, keep intensity high but strip back junk volume, then rebuild gradually.

✅ “Less is more” — why reducing total sets and improving execution delivers better results post-show.

✅ Female recovery markers — faster regain supports hormonal health and menstrual cycle restoration.

✅ Tracking post-comp — stay structured with a base plan, 150–200 cal flex, and one relaxed meal per week to prevent overeating.

✅ Meal timing — eat earlier and more frequently (every 3–5 hrs); avoid large late-day backloads that slow digestion.

✅ When to increase food — after ~3 weeks of consistency, if weight and training stall, it’s time for another bump.

✅ Weak-point focus — use show photos and judge feedback to target lagging areas earlier and more often.

✅ Volume tracking — monitor sets per muscle group to balance stimulus and recovery without overreaching.

✅ Off-season structure — use maintenance and mini-growth phases to stay strong without unnecessary “fluff.”

✅ Season A prep timelines — start points depend on condition and show date; many athletes have already begun their runs.

✅ Prepping through holidays — structure around Christmas and New Year so celebrations don’t derail progress.

🎧 Real talk on reversing smarter, training better, and shifting from stage-lean to performance-ready.

LISTEN 🎧

Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

This week’s episode dives deep into two of the biggest NBA evolutions — the creation of Men’s Fitness and the introduction of ocular drug testing. We unpack how both changes reshaped pathways, standards, and integrity within natural bodybuilding. Then, we tackle your coaching questions: knowing when to push vs when to pull back, reverse diet timelines, injury recovery, and whether Nationals should ever be separated from state shows.

We cover:

✅ Men’s Fitness explained — why it was introduced, who it’s for, and how it bridges the gap between beginners and Physique competitors.

✅ Height-to-weight caps — created from real athlete data to prevent “shrinking down” and protect category identity.

✅ Division pathways — Fitness ↔ Physique ↔ Classic crossover rules (two max per athlete).

✅ Ocular detection testing — advanced telemetry that analyses blink rate, focus shifts, and response patterns for real-time detection.

✅ Transparency shift — instant results, athlete proof of testing, and a major spike in honesty from TUE submissions and exemptions.

✅ Readiness & prep strategy — what “not ready” really means, and how to phase pre-prep periods toward competition timelines.

✅ Stage weight predictions — why visual experience beats scans and how top coaches set realistic ranges.

✅ Pushing vs harming — recognising fatigue markers, mindset cues, and when resilience crosses into regression.

✅ Reverse dieting — early-phase structure, hormonal recovery differences, and why the first two weeks set the tone.

✅ Off-season structure — strategic “fluff cuts” for tidy ups without losing performance momentum.

✅ Injury management — rebuilding post-surgery, eating in a surplus for recovery, and staying patient with timelines.

✅ Nationals vs state split — why the team explored it for Season C 2026 and what needs to align before it can happen.

🎧 Real talk on evolution, integrity, and smarter coaching decisions in modern natural bodybuilding.

LISTEN 🎧

Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

Back after an incredible international stretch — judging in China and running the Bali Pro/AM — world-class athletes from across Asia and Australia raising the bar. We reflect on what made both events so special and look back on how far NBA has come since the three of us came on board and built it into the biggest, most professional natural bodybuilding federation in Australia. We break down the key changes that completely transformed the athlete experience, the culture, and the reputation both nationally and globally.

We cover:
✅ Judging in Chengdu — deep lineups, pro-level physiques, clear criteria, and world-class presentation.
✅ The NBA evolution — how we revolutionised the federation: better athlete experience, and expansion nationwide and internationally.
✅ The turning point — we turned NBA into a national powerhouse with record shows, international reach, and a culture of professionalism.
✅ Key changes that shaped success — digital cards, belts, and new outfit, to high-resistance to changes like new bikini and wellness posing, efficient running order, and Friday-night shows. Every change has proven its worth.
✅ Bali Pro-Am — seamless athlete village, macro-tracked catering, improved production.
✅ Global community — athletes from China, Cambodia, Sri Lanka, India, Japan, Vietnam, Indonesia, and Australia.
✅ Ade Rai moment — Indonesia’s “godfather” of bodybuilding joined Paolo on stage for a raw, emotional message.
✅ Vision & teamwork — from our first state shows to now international events, we’ve proven what happens when three people in the trenches—coaches, athletes, and directors—build something with purpose.
✅ Future focus — Season C Nationals expands to a 3-day show, China becomes a permanent fixture, and Bali returns bigger again in 2026.
✅ Coaching Q&A — short vs long preps, diet-break myths, and the art of maintaining muscle under fatigue.

🎧 The story of how three coaches turned a federation around—and took it to the world stage.

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Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

Back after a record-breaking Nationals weekend where the NBA culture—built on respect, teamwork, and athlete-first values—shone brighter than ever. With over 200 competitors, an electric crowd, and MG battling a fever and swollen eye mid-show, the crew held strong and delivered the smoothest, most professional event yet. From behind-the-scenes resilience to elite pro lineups and future international plans, this episode captures it all.

We cover:
✅ MG sick on Sunday — the eye infection, the fever, and how Timsy, Laura, and Joey held the fort to keep the show running like clockwork.
✅ Show logistics — Day 1 ≈ 45 mins over, Day 2 ≈ 15 mins early; seamless flow, sharp production, and zero major hiccups despite record numbers.
✅ NBA culture — coaches and athletes celebrating each other’s wins, genuine sportsmanship backstage, and how that energy is reshaping natural bodybuilding.
✅ Men’s Physique PRO lineup — arguably the best ever seen in Australia; balance, density, and presentation at a new level.
✅ Judging criteria clarity — conditioning still counts, but it’s about the most complete, aesthetic, and stage-ready physique overall.
✅ Work–life balance truth — managing families, travel, check-ins, and full-time jobs while running back-to-back shows nationwide.
✅ Unlimited budget wishlist — expanded livestream with commentary and interviews, full LED stage setup, on-the-spot edits, and bigger athlete rewards.
✅ China & Bali plans — China building fast with a possible future pro show; Bali’s production confirmed next-level with LED walls, country features, and a streamlined athlete experience.
✅ Athlete timing advice — for recent state winners missing Nationals, Bali is the next stop; otherwise reverse properly, assess bloods, and plan the long game.

🎧 A raw look at the culture, chaos, and community that made Nationals unforgettable—and what’s next on the world stage.

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Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

Back in MG’s gym for a deep dive into the biggest WA show to date, how Nationals is shaping up to be a record-breaking, potentially the biggest bodybuilding show in Australia this year, and the truth behind creatine’s underrated benefits. From show logistics to athlete mindset and supplement science, this one covers everything from backstage to bone density.

We cover:

✅ WA’s exponential growth — more than double last season’s numbers, a seamless day, and staff praising the professionalism of every athlete and crew member.

✅ Venue & crowd rankings — Gold Coast remains the benchmark (LED wall, lighting, layout, energy); Tassie’s compact venue delivered shock-level crowd noise; WA’s athletes and bikini division rival any state for polish and depth.

✅ Judging transparency — why athletes get “moved” during comparisons (judges refining 2nd–7th, not punishing 1st).

✅ Nationals prep — earlier start, longer divisions (≈10 min), realistic pacing, and refined intermission blocks to protect peak timing and meal schedules; Nationals confirmed as record-breaking and shaping up as the biggest natural bodybuilding event in Australia this year.

✅ Bikini head-to-head — WA’s top three exemplified balance vs. sharpness; small shifts in conditioning and glute shape separate national-level calibre physiques.

✅ Coaching fairness — multiple examples of athletes winning across federations proving consistent judging and zero bias within NBA.

✅ Creatine beyond performance — why 0.1 g/kg is the sweet spot; 20 g short-term for cognitive and bone benefits; stepwise loading for digestion; batch-tested monohydrate only.

✅ Behind-the-scenes — Steve from Muscle Talks Podcast covering backstage interviews; pro championship belts ready.

✅ On-air drop — “TMG15” code for Altered Nutrition: 15 % off + free shipping

🎧 The ultimate mix of federation insight, athlete education, and next-level supplement strategy—just in time for Nationals.

LISTEN 🎧

Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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PREP COACH PODCAST - https://www.instagram.com/prepcoachpodcast/

Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

Straight into peaking strategies: how to peak across two days without spilling, how to reset the look post-stage, and how to turn momentum into real off-season gains, plus why NBA’s running order keeps you peaking on time, then revealing that WA will be our biggest lineup there yet.

We cover:
✅ Peak perfectly for a Saturday fitness into Sunday figure. A step by step guide.
✅ If you look spilled or “washed,” start with more water, monitor thirst and urine colour, use a light pump, and when appropriate add some carbs to help draw fluid intra-cellular while logging exact carbs/sodium/fluids against baseline.
✅ Skip the sauna because humidity traps sweat on the skin, and instead use a warm shower or bath before re-tanning as required.
✅ Go straight back to routine in the reverse and protect yourself with environment over willpower by not bringing trigger foods into the house.
✅ Luke’s first 6–8 weeks post-show focus on a specification block (legs/chest) to exploit the rebound window.
✅ Jess’s IFBB Masters wins and how repeated carb loads can drop scale weight as stress falls—“fillin & chillin”.
✅ Ari’s same-day crossover illustrates choosing where to be absolutely best by prioritising Classic in the morning and accepting a softer Men’s Physique later.
✅ NBA’s clustered running order and on-time show flow are designed to protect peak timing and respect planned meals and sodium doses.
✅ WA entries have nearly doubled since the last show, with a stacked crew and production dialled.

🎧 Practical, athlete-first tactics you can run this weekend—on stage and in the reverse.

LISTEN 🎧

Spotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5AN

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PREP COACH PODCAST - https://www.instagram.com/prepcoachpodcast/

Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.